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Workoutdeath to arms
Ability Level:Aquatic Fitness
Type:Middle Distance Free
Course:SC Yards
Duration:120 + Minutes
Authorsome weirdo
Submitted By:canopener
Email: phatswimmer@hotmail.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 4*250's im double each stroke going through the set

8*100 kick free
rest 20 seconds

on 1:30
Main Set 24*50's in sets of three #1 fly #2 stroke #3 free ( on the odd one's do 15 pull out's on the even one's 10 push ups)

800pull 100free/100stroke

2(3*3*100's)pull (1st set on 1:15 get stroke count 2nd set on 1:10 maintain stroke count 3rd set on 1:05 as fast as you can go while maintaining decent stroke count)


no interval
Other 6*100 free on 1:15

6* 100stroke on 1:25

8(4*25's) on :20 holding 100 pace even free odd stroke
rest :30 between each set

300 warm down choice

Total = 7,400 SC Yards

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